SST: 90% FTP // 2x20' +5x1' 122%

• Cycling
• 1h 26mTime
• 102Stress
• 0.84Intensity
• 45Popularity

About this workout

This session features classic sweet spot training with a solid tempo base, punctuated by gnarly 1-minute intervals at 120% FTP to push your limits. It’s perfect for mid-week FTP work or sharpening your pace for group rides and time trials without overcooking.

Workout structure

• Active 5 min @ 45% (45w)
• Rest 5 min @ 55-70% (55-70w)
• Rest 30 sec @ 50% (50w)
• Active 30 sec @ 110% (110w)
• Rest 30 sec @ 50% (50w)
• Active 30 sec @ 120% (120w)
• Rest 30 sec @ 50% (50w)
• Active 5 min @ 60% (60w)
• Active 20 min @ 90% (90w)
• Rest 5 min @ 55% (55w)
• Active 20 min @ 90% (90w)
• Rest 3 min @ 55% (55w)
• 5 min @ 75% (75w)
• 3X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 2X
  • 1 min @ 122% (122w)
  • 1 min @ 50% (50w)
• 1 min @ 122% (122w)
• 5 min @ 50% (50w)